If you watch bodybuilders at the gym, you’ll often find that they use a rather oddly shaped hex deadlift bar, especially once they get to some more serious weight ranges.
That gym equipment is called a hex trap bar, and before you just load it up for your next set of deadlifts, it’s important to understand how it’s different from a standard straight hex deadlift bar.
I’ve encountered more than one beginner who made some simple calculation mistakes because they didn’t understand the hex bar weight difference.
Quick Summary
- A hex bar can weigh 45 lbs (20kg), 75 lbs (34kg), or 55 lbs (25kg), depending on its model.
- A hex bar is recommended because of its better balance, because it targets different muscle groups better, and because it reduces the risks of injuries and accidents.
- The TROY GOT-56, at 43 pounds, is a lighter hex bar model, ideal for beginners transitioning from a straight bar.
- In my professional opinion, the hex bar's unique design significantly enhances safety and efficiency in weightlifting, making it a game-changer for both beginners and advanced athletes.
How Much Does a Hex Deadlift Bar Weigh: Three Major Hex Bar Weights
How much do hex bars weigh? One of the attractions of any brand-name trap bar is that they come in different weight ranges, which gives the hex deadlift bar the advantage of not needing as many weight plates.
In most gyms, you’ll find three different hex bars with a hexagonal shape, and you should always check the weight rating on these hex bar weights before pulling them out of the power rack.
Here’s what you’ll find:
1. 45 lbs (20 kg)
This is the most common hex bar option, and this Olympic trap bar has the same weight as a standard Olympic barbell. This open hex bar weight will allow you to do the same deadlift sets as with a standard bar, making the hex bar deadlift easier.
2. 55 lbs (25 kg)
You’ll find these hex bar weight options more regularly at gyms these days, and people tend to switch to them before they start adding more weight to their hex bar deadlift.
3. 75 lbs (34 kg)
These are the least common hex bar weight options and are mainly used by high-performance athletes.
The Most Popular Hex Bar Models Based On Their Weight
Here are the four hex bar models we use at my gym, and I’d recommend these hexagonal bar options for any athlete.
1. ROGUE TB-1 (The Heavyweight)
As a health and performance coach, I often recommend this hex bar for serious athletes.
Its two handles, flush with the frame, simplify its design and make it less awkward to handle.
Weighing 62 lbs, as opposed to the older 78 lbs version, it's easier to maneuver for trap bar deadlifts.
2. ROGUE TB-2
The TB-2 is only slightly lighter than the TB-1 at 60 lbs, with the main difference being in the design of the hex bar handles.
This trap bar or hex bar has an extra set of raised handles, which some people prefer as it allows them to get into a slightly higher position.
This might be important for anyone with lower back issues who doesn’t want to go down as far as possible.
3. CAP OB-91HZ (The Standard Option)
This hex bar is the closest one to the standard size and weight of 52 lbs.
It’s a slightly cheaper option but still provides you with zinc-plated solid steel, so there won’t be any safety concerns.
One thing to point out, though, is that it’s not as flexible when it comes to the maximum load and number of weight plates it can hold at any given time.
4. TROY GOT-56
The TROY GOT-56, at 43 lbs, is the lightest hex bar model, ideal for beginners transitioning from a straight bar.
However, its capacity is limited to two plates per end plus collars.
“Deadlifts are a multi-joint movement, which means you recruit several muscle groups to work together. The exercise helps you to build muscle in your legs, back, and the rest of your posterior chain while putting a big strain on your central nervous system, too.”
- Brett Williams, Certified Personal Trainer.
Different hex bar variations, like open-ended designs and varied grips, cater to specific training goals.
For example, some models are better for powerlifting, while others focus on ergonomic comfort or targeted muscle engagement.
Related Article: How Heavy Is The Squat Bar?
Hex Trap Bar Vs. A Normal Straight Hex Deadlift Bar
When you look at a hex trap bar, you’ll immediately notice that it’s designed for very specific types of exercises. You certainly wouldn’t consider using this for squats or bench presses.
But why does it have that shape, and what advantages does it bring?
1. Better Balance
I always advise starting with a low-weight hex bar to appreciate its benefits.
Its frame encircles your body, evenly distributing weight for improved balance.
This design prevents the forward pull that can disrupt your stability during lifts.
And that has one major effect.
2. Better Targeted Muscle Groups
According to reports by Physiopedia, the deadlift is meant to work your lower back, trapezius muscles, and glutes, but with a straight bar, you’ll also engage your legs and arms to stabilize your body [1].
It’s not a bad thing, but if you’re trying to isolate certain muscles, then most hex bars will give you much more control, as the Asian Journal of Sports Medicine reports [2].
3. Reduced Risk Of Accident And Injury
For beginners, I often recommend open hex bars in strength training due to their ease of use.
My clients find them beneficial for focusing less on balance and more on maintaining proper posture during deadlifts.
4. Hex Bar for Rehabilitation and Injury Prevention
Hex bars can be used in rehabilitation settings or for injury prevention, especially for those with lower back issues.
While primarily used for deadlifts, its unique design can also be beneficial in rehab exercises, offering a safer alternative to those recovering from injuries.
You certainly wouldn’t consider using this for squats or bench presses.
References:
- https://www.physio-pedia.com/Trapezius
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/
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